WOD Partner WOD for Time 800M relay run *partner not running will perform Max Power Snatches (95/65) 400M relay run *partner not running will perform Max Clean and Jerk (1325/95) Every Power Snatch and Clean n Jerk repetition takes off 1 second from total time.
Read More »Strength Push Press TnG – 10,10,10,10 Building Rest 1:30 WOD Row Max Calories in 10 Min EMOM stop Cal Row and perform 5 Burpees
Read More »Strength EMOM x12 Min Min1: Max T2B Min2: Max Hollow Rocks Min3: Rest WOD Max Double Unders in 10 Min EMOM – stop DU and perform 5 Thrusters (95/65)
Read More »WOD “Kelly” 5RFT Run 400M 30 Wall Balls (20/14) 30 Box Jumps (24/20) *Compare to 11/14/15
Read More »Strength: Tempo Back Squat @ 3311 Work to a heavy Single WOD For Time 15/10/5/10/15 KBS (70/53) HR Push Ups *Complete 30 Double Unders after each set
Read More »Strength: EMOM x10 Min 1 Squat Snatch *Try to add weight as you go. WOD: For Time 21/15/9 C2B Pullups Burpees
Read More »WOD: with Partner 3 Rounds for Time 800M Sled DRAG 30 No Pushup Burpee Box Jumps (24/20) 30 Front Squats (115/85)
Read More »WOD The Filthy 50 For Time 50 Box Jumps (20/16) 50 Jumping Pullups 50 KBS (16kg/12kg) 50 Walking Lunges 50 KTE 50 Push Press (45/25) 50 Back Extensions 50 Wall Balls (20/14) to 10ft line 50 Burpees 50 Double Unders
Read More »Strength: EMOM X 9 Min Min1: 20 Sec Hollow Rocks Min2: 30 Sec Hollow Hold Min3″ 30 Sec AB Mat Situps WOD: For Time 27/21/15/9 Cal Row Thrusters (95/65)
Read More »Strength: Tempo Back Squats @3311 – 3,3,3,3 Building *Add weight from 6/8 WOD: 3 Rounds For Reps 1 Min Muscles Ups 1 Min KBS (24kg/16kg) 1 Min Burpees 1 Min Rest
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